SOFT TISSUE WORK AND MOBILITY

Foam Rolling

Lats, T-Spine

  • Lat Smashing x 1 min/side
  • T-Spine Extensions x 1 min
  • Segmental Cat/Cow x 1 min

Upper Body

  • Infinity Hovers x 5/side

Lower Body

  • Runner’s Lunge Sequence (Extended Version)

MOVEMENT

3 Rounds

  • Bear Walk x 30 sec
  • Squat-to-Stand x 5
  • Side-Lying Hip Abductions x 8/side

CONDITIONING

EMOM for 25 Minutes

  • Minute 1: Sprint-in-Place x 12 sec (or Mountain Climbers)
  • Minute 2: KB Swings x 10
  • Minute 3: Lunge Jumps x 5/side
  • Minute 4: V-Ups x 10
  • Minute 5: MB Slams x 10 (or Wood Choppers)

FINISHER

EMOM for 9 Minutes

30 sec ON / 30 sec OFF

  • Minute 1: Side Plank (R)
  • Minute 2: Side Plank (L)
  • Minute 3: Superman Plank

Pin It on Pinterest

Share This